How to Properly Fuel Your Workouts

Hey there, lovelies! ๐Ÿ˜„

Been a while since I last posted! Today I want to talk briefly about the importance of proper fueling and meal timing before and after your workouts. It really is true that abs are (at least partially) made in the kitchen! ๐ŸŽ๐Ÿ‘ These simple tips and rules can make a huge difference in the results you achieve. ๐Ÿ’ช

PRE-WORKOUT: As a basic rule, you want to fuel your weights and strength training, but don’t fuel cardio.

-Your body needs energy and fuel to get through your lifting or resistance training sessions. Eat a power snack 60-90 minutes before your session to make sure your body has what it needs to kick ass during the session and protect and build muscle mass. My pre-lift snack usually consists of egg whites, rice cakes and a spoonful of almond butter. And don’t forget to drink your BCAA’s!
– The reasoning for not fueling cardio: cardio is your main way to burn fat. ๐Ÿ”ฅ Fasted cardio means your body has no other fuel in its system to burn other than fat, so it makes for a super effective and efficient way to burn a lot of it! The catch here is that it also can break down muscle… but as long as the session doesn’t exceed 30 or so minutes and you drink BCAA’s throughout, this shouldn’t be a problem. ๐Ÿ’ช A 30 minute HIIT session in the morning with BCAA’s is ideal. ๐Ÿ”ฅ

POST-WORKOUT: fuel, fuel, fuel. I tell clients all the time that I’m in the best shape I’ve ever been in, the leanest and most muscular I’ve ever been, and I’m eating more than ever! ๐Ÿ’ช It’s all about what you’re eating, how much, and when. Make sure to drink a good serving of protein powder within an hour after your workout to replenish your body and fuel those gains. It’s great if you can time your workouts a couple of hours before a meal, that way you can refuel with a big meal of lots of lean protein, healthy carbs and a little bit of fat. ๐Ÿ—๐Ÿฅ‘๐Ÿฅ•

Important note about losing weight: Never deprive yourself excessively if you’re trying to lose weight. Yes, you need to be in a calorie deficit to lose weight, but do this carefully with the help of a dietician. If you deprive yourself too much you can make it HARDER to lose weight! ๐Ÿ˜ฎ When your body feels it doesn’t have what it needs to run smoothly it goes into starvation mode. Which means it will store the little amount of food you’re consuming as FAT. And it will break down muscle for energy… No good. Of course, you will still burn some fat, but not in a very healthy way. People seem to think that you have to go to extremes to achieve big goals… not true! It takes hard work, balance, consistency, and time. Give your body time to make the change and consistently help it along without going to extremes.

Thanks for reading! I hope you’ll start implementing these rules for better progress. Getting fit doesn’t have to be complicated, a basic understanding of the way your body works and what it needs is a great place to start.

Xoxo, Mary.

One thought on “How to Properly Fuel Your Workouts

  1. Mary, I was just reading about a man I know who lost 100#…it took him several years and he had set-backs, but this is pretty much how he went about it. Slow and steady wins the race!

    Liked by 1 person

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